How to Build a Keto-Friendly Lunch

Article posted in: Keto Friendly
keto-friendly lunch

Maybe you have just 30 minutes for lunch, or maybe you’re one of those lucky people that have a whole hour (go, you!). Either way, lunchtime is your time, so make the most of it in the company of friends or outdoors—far, far away from your computer screen and far, far away from your desk. And don’t worry—we’ve got your keto-friendly lunch menu all mapped out for you.

We’ll get to what you should eat for lunch in a second but let’s talk about that getting-away-from-your-desk-thing first. Have you considered taking a lunchtime walk? It can be hard to tear yourself away but consider this: In a January 2015 study published in the Scandinavian Journal of Medicine and Science in Sports, 65 middle-aged sedentary workers walked for 30 minutes three times a week and felt much better after each walk. They were more enthusiastic, less tense, generally more relaxed and able to cope with stress better than on afternoons when they hadn’t walked or compared to their emotions that very morning. Plus, all walkers showed gains in their aerobic fitness and other measures at the end of the 10-week period.

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Imagine how much weight you’ll lose at the end of a 10-week period if you not only exercise but also stay consistent on your Keto-Friendly Plan. Ten pounds? 20? It’s all possible with the help of a low carb, keto-friendly meal plan. Here’s how you achieve and maintain your keto-friendly meal plan by choosing the right keto-friendly lunch foods:

  • Women: Your lunch (in Phases 1 and 2) includes a Keto-Friendly South Beach Diet entrée. On DIY days, you’ll eat 1 Lean Protein (like 3 oz. grilled salmon or one hard-boiled egg) and 1 Healthy Fat (like half an avocado or ¼ cup cashews).
  • Men: In Phases 1 and 2, you’ll eat a Keto-Friendly South Beach Diet entrée plus 1 Healthy Fat. Or, on DIY days, you’ll eat 2 Lean Proteins (like 1 oz. cheddar cheese or 3 oz. fish) and 1 Healthy Fat (1/4 cup peanuts or 2-3 Tbsp. chia seeds).
  • Men and Women: Feel free to round out your meal with a small side salad, fresh zucchini, or celery sticks because you’ll be adding three servings of non-starchy veggies (which contain the least amount of carbs) to your diet each day. In Phase 2, you can also have up to three extras each day like ½ Tbsp. cream cheese, 1 Tbsp. sour cream or 2 Tbsp. salsa to bring some variety to your menu.

To check out the full Keto-Friendly Grocery Guide, click here >

Having trouble envisioning what a keto-friendly lunch looks like on DIY days? We’ve got you covered with a week’s worth of keto-friendly lunch ideas:

MONDAY

spicy salmon

Women: 3 oz. 5-Step Spicy Salmon (0 grams net carb), ¼ cup guacamole (2 grams net carb), 1 cup raw cauliflower dippers (3 grams net carb)

Men: 3 oz. 5-Step Spicy Salmon (0 grams net carb), ½ cup guacamole (2 grams net carb), 1 cup raw cauliflower dippers (3 grams net carb)

TUESDAY

blackened chicken

Women: 3 oz. blackened chicken (0 grams net carb), 2 Tbsp. balsamic dressing (<3 grams net carb), cup of spinach

Men: 6 oz. blackened chicken (0 grams net carb), 2 Tbsp. balsamic dressing (<3 grams net carb), cup of spinach

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WEDNESDAY

peanut butter smoothie

Women: Peanut Butter Smoothie: ½ cup spinach or kale (1 gram net carb), handful of ice, 2 Tbsp. peanut butter (<4 grams net carb), ½ cup plain full fat Greek yogurt (<6 grams net carb)

Men: Peanut Butter Smoothie with Protein: ½ cup spinach or kale (1 gram net carb), handful of ice, 2 Tbsp. peanut butter (<4 grams net carb), ½ cup plain plus full fat Greek yogurt (<6 grams net carb), plus 2 Tbsp. protein powder (choose varieties with 3 grams net carb or less per serving)

THURSDAY

arugula salad

Women: 1. oz feta (1 gram net carb), 1 cup arugula (1 gram net carb), sprinkled with 2 Tbsp. sunflower seeds (4 grams net carb),

Men: 3 oz. salmon (0 grams net carb), 1. oz feta (1 gram net carb), 1 cup arugula (1 gram net carb), sprinkled with 2 Tbsp. sunflower seeds (4 grams net carb)

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FRIDAY

Cottage cheese

Women: 1 oz. cottage cheese, full fat (4 grams net carb) & 2 Tbsp. almond butter (<3 grams net carb)

Men: 1 oz. cottage cheese, full fat (4 grams net carb), 2 Tbsp. almond butter (<3 grams net carb), 2-3 Tbsp. chia seeds (1 gram net carb)

SATURDAY

Grilled pork chops

Women: 3 oz. Grilled Garlic Pork Chops (0 grams net carbs), ½ cup sauerkraut, sprinkled with 2 Tbsp. flaxseeds (1 gram net carb)

Men: 6 oz. Grilled Garlic Pork Chops (0 grams net carbs), ½ cup sauerkraut, sprinkled with 2 Tbsp. flaxseeds (1 gram net carb)

SUNDAY

keto-friendly lunch

Women: 3 oz. pan-seared tilapia (0 grams net carb), 1 Tbsp. olive oil (0 grams net carb), over 1 cup arugula (0 grams net carb)

Men: 3 oz. pan-seared tilapia (0 grams net carb), 1 Tbsp. olive oil (0 grams net carb), over 1 cup arugula (0 grams net carb), 1 large hard-boiled egg

Haven’t started our keto-friendly meal plan yet? Get started today! >